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One of our favorite fall ingredients is that noble orange squash, the versatile pumpkin. Here are some pumpkin facts and an easy soup recipe that will make you smile. Did you know that some countries, like Ireland, don’t actually eat pumpkins, they just use them for decorations or making Jack-o-Lanterns?

Pumpkins contain lots of potassium, Vitamin A, and fiber. The flesh can be used in a great variety of recipes, both savory and sweet. Even pumpkin flowers can be stuffed, baked, and served as a delicious, light dish. Recipes and uses are as varied as soufflés, pies, fritters, puddings, and, one of our favorites, pumpkin soup.

Pumpkin soup is often cream-based, but can also be made with chunks of pumpkin or in our favorite version, smooth but with a broth base. This tummy-warming pumpkin soup without cream is perfect for lunch on a cold day or as a starter that won’t weigh you down.

Easy Pumpkin Soup Recipe

Ingredients

1 medium onion, chopped
1 stick butter
3 cloves chopped fresh garlic (or to taste)
1 sugar pumpkin, cleaned, peeled, and cubed (about 6 cups)
7-8 cups chicken stock (low sodium, low fat)
1/2 teaspoon ground thyme
1/4 teaspoon ground sage
salt & pepper to taste
nutmeg & fresh Italian Parsley for garnish (optional)

Directions

1. Melt butter in a skillet on medium heat. Add the onions and cook until clear. Add the garlic and cook a minute or two until fragrant.
2. Pour butter, onions, and garlic into the slow cooker and add thyme and sage, and chicken stock.
4. Stir to be sure all ingredients are well-mixed.
5. Heat in a slow cooker on low for about 8 hours, high for about 4 hours until the pumpkin is totally soft.
6. Pour into blender small batches or use an immersion blender until all ingredients are blended smooth. Salt and pepper to taste

To serve, pour into soup bowls, sprinkle with nutmeg, and top with a sprig of fresh parsley.

NOTE: If you like a more creamy soup, you may add some heavy cream to the soup after blended or drizzle in the bowl.

If you’re looking for something to do with those pumpkin seeds…

While pumpkins are healthy and delicious, don’t forget the seeds! Pumpkin seeds contain iron, zinc, B vitamins, vitamin E, and fiber–all in one tasty, crunchy package. They’re a snack food you can actually feel good about eating!

Try this quick and easy recipe for toasted pumpkin seeds.

Spiced Oven-Toasted Pumpkin Seeds
Makes 1-2 cups of pumpkin seeds, depending on the size of your pumpkin

While pumpkins are healthy and delicious, don’t forget the seeds! Pumpkin seeds contain iron, zinc, B vitamins, vitamin E, and fiber–all in one tasty, crunchy package. They’re a snack food you can actually feel good about eating!

Ingredients:

Pumpkin seeds from 1 fresh pumpkin
2 cups of water
2 Tablespoons Kosher salt
1-2 teaspoons olive oil or canola oil
1 teaspoon one of the following: cumin, chili powder, cayenne, or seasoned salt

OR

1 teaspoon each of the following: Basil, oregano, parmesan cheese, and granulated garlic

You can get creative and use the spice mix that’s your family’s favorite, too.

Directions:
1. Remove pumpkin seeds from pumpkin and place it in a mesh strainer. Rinse pumpkin seeds well, removing the pulp with your fingers.  Discarding pulp or use in another recipe.
2. Mix water and Kosher salt. Add cleaned pumpkin seeds and soak 2 hours to overnight.
3. Drain pumpkin seeds in a mesh strainer and spread out on a work surface to dry. Blot with paper towels to remove excess moisture.
4. Preheat oven to 375° F. Spray a cookie sheet with pan spray.
5. Transfer pumpkin seeds to a bowl. Add oil and your choice of spices. Toss to coat evenly. Spread out in an even layer on the prepared cookie sheet.
6. Bake 20-30 minutes, stirring after 10 minutes, and stirring every 5 minutes after. Bake until golden brown and crispy.
7. Transfer pumpkin sheets to a work surface to cool.

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